Threshold Flow with 30s Sprints

• Cycling
• 46mTime
• 52Stress
• 0.82Intensity
• 225Popularity

About this workout

This workout features a classic threshold main-set with 30-second sprints, pushing your aerobic threshold and building that sustainable power for group rides and time trials. Perfect for developing a solid base while adding a punch for those race kicks and surges.

Workout structure

• 7 min @ 20-70% (20-70w)
• 4 min @ 70-90% (70-90w)
• 1 min @ 55% (55w)
• 3 min @ 55-90% (55-90w)
• 1 min @ 95% (95w)
• 2 min @ 55% (55w)
• 1 min @ 95% (95w)
• 2 min @ 60-80% (60-80w)
• 1 min @ 100% (100w)
• 2 min @ 65% (65w)
• 2 min @ 95-105% (95-105w)
• 2 min @ 105-95% (105-95w)
• 18 sec @ 55% (55w)
• 2 min @ 100-105% (100-105w)
• 2 min @ 105-100% (105-100w)
• 18 sec @ 55% (55w)
• 2 min @ 105-110% (105-110w)
• 2 min @ 110-105% (110-105w)
• 2 min @ 40% (40w)
• 18 sec @ 40-110% (40-110w)
• 18 sec @ 55% (55w)
• 18 sec @ 40-130% (40-130w)
• 18 sec @ 55% (55w)
• 18 sec @ 55-130% (55-130w)
• 2X
  • 18 sec @ 55% (55w)
  • 18 sec @ 55-140% (55-140w)
• 5 min @ 55-30% (55-30w)